Sports Med Flashcards
(24 cards)
I am a vitamin
I am Fat Soluble
I Help the bodies cells change carbohydrates to energy
The Best Foods for me are Whole grain, Fish, Meats
When you don’t take enough of me you start to have symptoms of heart failure
Vitamin B1
I am a fat soluble Vitamin
I help with growth and development, reproduction, and the immune system
You’ll find me in tomatoes, milk, and eggs
Without me you can have vision loss, scaly or itchy skin, and possible infertility
Vitamin A
Im a water soluble vitamin
I help convert food into energy
Im in milk, eggs, and lean beef or pork
Without me you can have a swollen throat, depression, fatigue, and blurred vision
Vitamin b2
1) water-soluble vitamin.
2) energy metabolism, DNA repair, and synthesis of fatty acids and cholesterol.
3) Best food sources include meat, poultry, fish, whole grains, nuts, and legumes.
4) Deficiency can lead to pellagra, diarrhea, dementia, and potentially death if untreated.
Vitamin B3
Im a water soluble vitamin
I help break down fats and carbs for energy
You can find me in beef, vegetables, eggs, and milk
If Im deficient you have burning feet, vomiting, stomach pains, and fatigue.
Vitamin B5
Im a water soluble vitamins
I assist your metabolism and immune system
You can find me in poultry, fish, beans, and bananas
If your deficient of me you can have anemia, dermatitis, weak immune functions, and impaired cognitive functions
Vitamin B6
Im a water soluble vitamin
I assist in DNA synthesis/repair, RBC formation, and your metabolism
Im in leafy greens, citrus fruits, and broccoli
Without me you can have impaired cell growth, cognitive impairments, and anemia
Vitamin B9
1) Vitamin B7,
2) It plays a vital role in energy metabolism, fatty acid synthesis, and the metabolism of amino acids and glucose.
3) eggs, liver, nuts, seeds, fish, and certain vegetables like sweet potatoes and spinach.
4) Deficiency can lead to symptoms such as hair loss, skin rash, and neurological disturbances.
Vitamin B7
Im a water soluble vitamin
I assist in RBC formation, cell metabolism, and DNA production
Im in meat products, milk, and eggs
Vitamin B12
Im a water soluble vitamin
I assist in RBC formation, cell metabolism, and DNA production
Im in meat products, milk, and eggs
Vitamin B12
Im a fat soluble vitamin
I assist in calcium absorption, bone health, muscle and immune functions
Im in fatty fish, milk, and egg yolks
Without me you can get mood disorders, weak bones, and impaired immune functions
Vitamin D
1) Vitamin C, water-soluble vitamin.
2) I play a role in collagen synthesis, wound healing, immune function, iron absorption, and antioxidant defense.
3) Best food sources include citrus fruits (such as oranges and lemons), strawberries, kiwi, bell peppers, broccoli, and spinach.
4) My deficiency’s can lead to scurvy, characterized by fatigue, weakness, swollen and bleeding gums, joint pain, and impaired wound healing.
Vitamin C
Im a fat soluble vitamin
I assist in immune functions, skin health, and cell signaling
Im in nuts, vegetable oils, leafy greens, and fish
If im deficient you can have immune issues, vision problems, and neurological symptoms
Vitamin E
Im a mineral nutrient
I assist in bone and teeth health, energy metabolism, and cell structure
Im in Diary products, beef, salmon, and eggs
Without me you can have fatigue, bone and teeth issues, impaired growth and cell functions
Phosphorous
Im a mineral nutrient
I assist in muscle function, nerve function, bone health, and energy metabolism
Im in leafy greens, grains, nuts, and avocado
Without me you can have cramps, fatigue, and osteoporosis
Magnesium
Im a mineral nutrient
I assist in fluid balance, nerve and muscle functions, and blood pressure regulation
Im in salt, processed food, and condiments
Without me you can have muscle cramps, headaches, and vomiting
Sodium
Im a mineral nutrient
I assist in electrolyte balance, digestion and nerve function
Im in table salt, olives, processed foods
Without me you can have fluid imbalance and digestive disturbances
Chloride
Im a mineral nutrient
I assist in electrolyte balance, muscle & nerve functions, and blood pressure regulation
Im in bananas, oranges, broccoli, and milk
Without me you can have muscle weakness and cramps, increased blood pressure, and digestive issues
Potassium
Im a mineral nutrient
I assist in iron absorption, energy production, and immune functions
Im in shellfish, liver, and legumes
Without me you can have anemia and immune dis function
Copper
1) Fat-soluble vitamin.
2) My role is Blood clotting, but also contribute to bone health and may have other functions such as supporting heart health
3) Best food sources include leafy green vegetables (such as kale, spinach, and broccoli), as well as certain oils (such as soybean and canola oil).
4) Deficiency can lead to excessive bleeding or hemorrhage, and an increased risk of fractures.
Vitamin K
Im a mineral nutrient
I assist in immune function, wound healing, and growth & development
Im in legumes, nuts, and milk
Without me you can have impaired immune functions, development issues, loss of taste and smell
Zinc
Im a mineral nutrient
I assist in hormone production, temperature regulation and heart rate
In seafood, milk, and salt
Without me you can have hypothyroidism
Iodine
Im a nutrient
I assist in protein structure, detoxification, and joint health
Im in protein rich foods, vegetables, and eggs
Without me you can have impaired protein synthesis, joint issues, and skin problems
Sulpher
Im a mineral nutrient
I assist in oxygen transport, metabolism, and DNA synthesis
Im in red meat, poultry, beans, and fish
Without me you can get anemia, impaired cognitive function, and impaired immune function
Iron
